Category Archives: Workout of the Day

Wednesday

A.

four sets:

4 front rack lunges (2/ leg) + 4 front squats

B.

5 sets:

90s amrap:

12/10 cal row 

10 TTB

10 double KB front squats

rest 90s between sets and pick up where you left off each round

Friday

A.

8-10 sets:
2 clean lift-offs + power clean

Build over the sets to something heavy. A clean lift-off is the first portion of the clean, from the ground to the knees. Keep your torso angle consistent through all phases of this lift-off, and pause 2-seconds at the knees each lift-off. After your second lift-off, reset and perform a power clean.

B.

12 min amrap, alternate full rounds with a partner:

3 power cleans (155/105)

6 burpee box jump overs

Wednesday

A.

four sets:

6 front rack lunges (3/ leg) + 6 front squats

B.

14 min amrap: max cal row, 

at 0:00 and every 2 mins, perform:
7 Toes to Bar
7 Push Press (95/65)
7 Front Squats (95/65)

Friday

A.

if you’re doing the open on Sat – hang power clean & split jerk skills

if you’re NOT doing the open on Sat – find a heavy: hang power clean & split jerk

B.

every 5 mins for three sets, each set for time:

400/350m row

400m run

50 DUs